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Whoever first said that “breakfast is the most important meal of the day” wasn’t blowing smoke. Research on the subject has identified the benefits that come from making time for that early morning meal and the consequences that arise from forgoing it – but have no fear, making time for breakfast is easier than you think given the right recipes.

Why is breakfast so important?

John L Ivy, Professor of Health Education at the University of Texas at Austin asserts that breakfast is crucial for the way it determines “practically every dimension of our being during the course of the day, including how we perform physically and mentally.” After what Ivy calls “an overnight fast,” your body needs breakfast to balance out your glucose levels, which are responsible for energy production – consider this if you find yourself dragging through the morning after skipping breakfast. Further, extended periods of fasting promote the production ghrelin (the “hunger” hormone) and prompt you to binge come lunchtime, according to Consumer Reports. Further, it’s because of the tendency to overeat throughout the day that many people who regularly skip breakfast are at risk for high cholesterol, high blood pressure and diabetes and obesity. In fact, Dr. Ivy’s research indicates that there’s a direct correlation “between regular breakfast eating and long-term weight maintenance and weight loss.” If this weren’t enough of a reason to make time for that morning meal, research also indicates that skipping breakfast impairs your ability to enact mental tasks, inhibits your ability to focus and your memory retention over time.

Unfortunately, knowing is only half the battle, so how do you make time for breakfast on a busy schedule? Below are a few quick, easy, delicious and nutritious recipes that you can incorporate into your mornings to ensure that you never skip breakfast again.

1. Sweet Potato Toast

Sweet potatoes are super low in cholesterol, sodium and saturated fats. Additionally, they’re packed with vitamins A, C and an energy boosting mineral named manganese. They’re also low in calories and well equipped to provide you with enough energy to power through your morning. Simply slice your sweet potato lengthwise and pop it in your toaster until tender. Top with your desired ingredients – perhaps egg whites, avocado mash, or even PB&J.

2. South of the Border Breakfast Wrap

This wrap is the perfect thing to get your morning started. The protein from the egg and the vitamins, minerals, and nutrients from the whole grain tortilla, cilantro and avocado are sure to give you a much-needed energy boost to power through the day. As an added bonus, the only solid prep required for this recipe is the scrambling of the egg – which should really amount to less than five minutes. To achieve this recipe, simply beat the egg with the cilantro and dry ingredients, scramble, and fold it into your tortilla with the remaining ingredients.

3. Egg Breakfast Muffins

Do you have 25 minutes to spare? This is a vegetarian recipe packed with protein and flavor, and three of these eggs muffins come in at just over 250 calories. To make these, simply scramble the eggs and add the veggies to the batter, and pour the mixture evenly into a muffin tin. Bake for 15 minutes and enjoy.

4. Apple Sandwiches with Almond Butter and Granola

This 3-ingredient recipe is the perfect on-the-go breakfast for those particularly busy mornings. The oats, apples, and granola are enriched with vitamins, minerals, antioxidants, and protein: all of which are necessary for a healthy heart, the production of energy and proper bodily function. To make these, simply core an apple and slice it into rings. Spread the almond butter on one slice, sprinkle with granola and top with another slice. Repeat for the remaining rings.

5. WellPath Banana Smoothie

Smoothies are quick, easy and a way for you to directly ensure that you’re getting exactly what you need out of the most important meal of the day. As an added bonus, this smoothie is filling, delicious and packed with protein. Simply combine the banana, brown sugar, vanilla extract and ice cubes in your blender, followed by ¼ cup of our Vanilla WellPath shake mix, and you’ll power through the day effortlessly.